Friday, 13 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

10 Hollow-arch swings on bar (holding a yoga block between your legs)

0:30 Rest

 

3 Rounds for quality

 

Conditioning:

50/40 Calories biked

40 Double-unders

30 Wall-ball shots (25/16)@(10/9′)

20 Chest-to-bar pull-ups

10 Thrusters (135/93)

5 Bar muscle-ups

 

For time

(15:00 cap)

 

 

Post results and experiences to comments

Wednesday, 20 April 2022

Get your MP spring/summer apparel HERE !

Online store closing tomorrow, April 21st!

 

Skill:

0:30 Max rep strict pull-ups

1:00 Rest

 

7 rounds for highest round and total reps

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (175/113)

8 Burpees-over-bar

12 Box overs (24/20”)

 

For score

 

 

Post results and experiences to comments

Tuesday, 29 March 2022

Join us this Wednesday for a FREE WOD at any class times!

No CrossFit experience needed!

 

Conditioning:

Partner WOD, equal work required

500m Row

32 Single arm dumbbell thrusters (50/35)

18 Burpees over rower

 

For time

(5:00 cap)

 

…Rest 3:00 then…

 

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

Post results and experiences to comments

Wednesday, 23 March 2022

Skill:

Weighted Strict Pull-ups*

3-3-3-3-3

 

For max load

These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used.

 

Conditioning:

Run 300m

30 Squats

10 Burpee pull-ups

Rest 3:00

 

3 rounds for time

 

 

Post results and experiences to comments

Monday, 14 March 2022

Join us this Saturday at 0900 for a FREE WOD! No experience needed!

 

Conditioning:

Option 1:

100m Sprint

20 Wall-ball shots (20/14)@(10/9′)

5 Deadlifts (275/183)

2:00 Rest

 

5 Rounds for total time

 

Option 2:

2022 CrossFit Games Open WOD 22.3

21 Pull-ups

42 Double-unders

21 Thrusters (95/65)

18 Chest-to-bar pull-ups

36 Double-unders

18 Thrusters (115/75)

15 Bar Muscle-Ups

30 Double-unders

15 Thrusters (135/85)

 

For time

(12:00 cap)

For masters/scaled options click here

 

 

 

Post results and experiences to comments

Saturday, 12 March 2022

Bring your homemade muffins for the Golden Gorilla contest!

 

Conditioning:

2022 CrossFit Games Open WOD 22.3

21 Pull-ups

42 Double-unders

21 Thrusters (95/65)

18 Chest-to-bar pull-ups

36 Double-unders

18 Thrusters (115/75)

15 Bar Muscle-Ups

30 Double-unders

15 Thrusters (135/85)

 

For time

(12:00 cap)

For masters/scaled options click here

 

 

 

Post results and experiences to comments

Tuesday, 01 March 2022

 

 

Conditioning:

48 Double-unders

12 Thrusters (95/63)

6 Bar-facing burpees

Rest 2:00

 

4 rounds total work time*

*try to maintain similar pace on each round

 

Core Work:

20 Half-tacos

10 Crossed-arm sit-ups

5 Rower pike-ups

Rest 2:00

 

3 Rounds for quality

 

 

Post results and experiences to comments

Monday, 28 February 2022

MPCF, where we train so hard the power goes out! 🙂

LAST DAY!! 2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Option 1:

750m Row

25 GHD sit-ups

50-ft Weighted walking lunges (45/35)

25 Pull-ups

50-ft Weighted walking lunges (45/35)

500m Ski

25 Kettlebell swings (72/53)

50 High-lows

25 Kettlebell goblet squats (72/53)

25 Cal bike

 

For time

 

Option 2:

Conditioning:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

*For scaling and masters standards click here

 

 

Post results and experiences to comments

Saturday, 26 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

*For scaling and masters standards click here

 

 

Post results and experiences to comments

 

Wednesday, 09 February 2022

Thank you to all the ladies who attended our 2nd Annual Galentine’s!

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Join us this Saturday, 12 February, for a FREE WOD at 0900!!

Conditioning:

Complete as many rounds and reps as possible in 14 minutes of:

200m Row

2 Strict Handstand Push-ups

4 Strict Pull-ups

8 Burpees

16 V-ups

 

For Score

(Row is worth 2 points)

 

Strength:

Shoulder Press

11 @ 35% 1-RM

10 @ 45%

9 @ 55%

8 @ 65%

7 @ 75%

 

For quality

Each set must be connected

 

 

Post results and experiences to comments

Friday, 28 January 2022

Join us tomorrow, 29 January, for a FREE drop-in! No CrossFit experience needed!

 

Conditioning:

Partner WOD, equal work required

As many rounds and reps in 15 minutes of:

50 Double-unders

40 Calories biked

30 Sit-up slammers (12/8)@(2m)

20 Chest-to-bar pull-ups

10 Squat snatches (115/73)

 

For score

 

Strength:

Snatch

9 reps @ 35%

8 reps @ 45%

7 reps @ 55%

6 reps @ 65%

5 reps @ 75%

5 reps @ 75%

5 reps @ 75%

 

For quality

 

 

Post results and experiences to comments

Monday, 24 January 2022

Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed!

Skill/Accessory Work:

Perfect push-ups

5 slow and controlled reps

1:00 rest

 

4 Rounds for quality of body positioning

 

Conditioning:

2015 CrossFit Games Open WOD 15.5

27-21-15-9 rep rounds of:

Calories Rowed

Thrusters (95/65)

 

For time

Compare to Saturday, 28 March 2015

 

 

Post results and experiences to comments

Saturday, 22 January 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

2017 CrossFit Games Open WOD 17.2

Complete as many rounds and reps as possible in 12-minutes of:

2 rounds of:

50′ Weighted Walking Lunges

16 Toes-2-Bar

8 Double dumbbell Power Cleans (50/35)

…then…

2 rounds of:

50′ Weighted Walking Lunges

16 Bar Muscle-ups

8 Double dumbbell Power Cleans (50/35)

…now repeat, alternating between Toes-2-Bar and Muscle-ups every 2 rounds

 

For Score

Compare to Saturday, 04 March 2017

 

Strength:

Back Squat

11 reps @ 35%

10 reps @ 45%

9 reps @ 55%

8 reps @ 65%

7 reps @ 75%

7 reps @ 75%

7 reps @ 75%

 

For quality*

*Each set must be connected reps

 

 

Post results and experience to comments

Monday, 10 January 2022

Join us this Wednesday for a FREE class at any of the following class times:

0530, 0630, 0845, 1200, 1730

CrossFit Judges course CLICK HERE

 

Strength/Skill:

Segmented clean pull* + clean pull + squat clean

3** @ 35 %

3 @ 50%

2 @ 60%

1 @ 70%

1 @ 75%

1 @ 75%

 

For quality

(15:00 cap)

*For the segmented pull, pause 1″ off the ground, pause at knee, pause at mid-thigh, and then finish with an aggressive pull.

**Perform 3 complete complex series at 35%, and so on at each percentage

 

Conditioning:

2016 CrossFit Games Open WOD 16.2*

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans (135/83)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/113)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/143)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/173)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/203)

For score

(20:00 cap)

*Scaling/masters options will be posted at gym

 

 

Post results and experience to comments